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Calendar Snapshot:

Below is an example week of workouts from this training plan.

Monday

Rest/XT

Welcome to the Runner's World Break 25 5K training plan. This eight-week plan is designed to help you cross the finish line at a 5K in 25 minutes.

Each Monday, you'll get a note about your training for the week ahead. And each day, you'll receive an e-mail reminding you about the workout for the day, plus Runner's World's best tips on training, nutrition, and injury prevention. Today, your training kicks off with a day of rest. Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. This week you'll have one more rest day, three short runs, and a longer run of six miles. On Thursday you'll do a tempo run, which will help train your body to run faster over a longer distance. If you want to add miles, do it on an easy day. But don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Doing too much too soon is a recipe for injury.

Have technical questions? Write to rodale@peaksware.com. Want to train for a half-marathon or a marathon? Consider joining the Runner's World Challenge. For more information go to runnersworldchallenge.com.

Tuesday

3 Miles Easy

When you head out today, focus on maintaining a comfortable, conversational rhythm. These easy days are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not worn out for the hard workouts ahead. You want to finish each run feeling like you have the energy to run longer. (Pace: 10:10/mile)

Wednesday

3 Miles Easy

On easy days, cross-training should involve a sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. If you plan to incorporate cross-training into your preparation and want to try a new activity, be sure to do it in this early base-building stage of training. In the weeks before the race, you'll want to avoid trying new activities because of the risk of injury so close to your goal event. (Pace: 10:10/mile)

Thursday

5 Miles with 3 Miles @ Tempo

1-mile warmup 3 miles @ tempo pace (8:35/mile) 1-mile cooldown Today you'll do a tempo run. After a one-mile warmup, run two miles at your tempo pace (10:00/mile), then cool down with one mile of easy running. Your tempo pace should feel hard but controlled. You won't be able to talk comfortably at your tempo pace, but it should not feel as if you're racing.

Friday

3 Miles Easy

As your training gets under way, invest in shirts, shorts, pants, underwear, jog bras, and socks that are made of technical, lightweight fabrics that wick away moisture. These fabrics, which go by names like Dri-Fit and CoolMax, help prevent blisters and chafing. (Pace: 10:10/mile)

Saturday

Rest/XT

Today you have the choice of resting or cross-training. Don?t worry about losing your fitness on rest days. Rest builds strength, reduces fatigue, and prevents injuries. Since most running injuries come from overuse, a day off at least once a week can help prevent a three- or four-week forced layoff down the line due to a strain or a stress fracture.

Sunday

6 Miles LSD

Sundays will be reserved for long, slow distance (LSD) runs to build your endurance. Long runs improve aerobic capacity, develop your strength, and get you accustomed to spending a longer time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks, that's okay. The goal is to stay on your feet for a given distance. (Pace: 10:10/mile)